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WoD for December 11th, 2014

Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions

Technique: 10-15’ Muscle Up Progressions or Pull-up technique

WoD: 20’ AMRAP

400m Run (sub 500m Row if “too” cold morning peeps)
5 Strict Press (95/65) a) 75/55 b) 65/45
20 Walking Lunges (L+R = 1)
20 Abmat Sit-ups

MOB: Roll and Lax it all!

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